Monday the 12th to Friday the 16th of November

TEST WEEK We have a big week in terms of testing this week guys. On Monday we will be kicking it off with our 1 rep max back squat. We have been working on a 5 by 5 for the [...]

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Friday the 9th of November

Teams of 2: AMRAP 30 MINUTES 5 rope climbs 70 cal row or ski or bike 70 front squat 45/30kg 70 cal bike or ski or row 70 barfacing burpees 70 cal ski or bike or row 70 dumbbell snatch [...]

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Thursday the 8th of November

Density week 3 15 minutes on the clock 1. Barbell shoulder press from the rack – 15 reps 2. Bent over barbell rows – 15 reps 3. D-ball step ups – 20 reps (10 each leg alternating) – hold a [...]

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Wednesday the 7th of November

1. 12 minutes to work up to a heavy clean and jerk Focus on technique and safety but go heavy enough to challenge yourself. For everyone competing on the 1st this will be a good chance to figure out what [...]

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Tuesday the 6th of November

4 RDS = Rx Scaling = 3 Rds Working 1 min per station Rest 1 min after each Round of 6 Stations are completed. 1) DB Reverse Lunges 2) Push ups 3) DB Thruster 4) Renegade Rows 5) Burpee Over [...]

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Monday the 5th of November

1. Back squat – 5 reps every 2 minutes for 5 sets 2 “Up The Deise” AMRAP 12 minutes 1 pullup + 1 power clean 45/30kg + 1 box jump 2 + 2 + 2 3 + 3 + 3 [...]

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Tuesday the 30th of October to Friday the 2nd of November

Tuesday every 90 seconds for 15 rounds 4 pullups or chest to bar or 2 bar muscleups 8 dumbbell pushpress 12 dumbbell front rack lunges Try your best to hit the 4,8,12 for all 15 rounds. If it takes more [...]

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Monday the 29th of October

1. Back squat – 5 reps every 2 minutes for 5 rounds 2. “Bunkers Hill” 9/15/21/27 deadlift 90/60kg burpees there is a 15 minute time cap on this workout

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Monday the 22nd to Friday the 26th of October

There will be no HIIT class at 730pm on Monday night guys, all other classes run as usual and the 630pm class is free to anyone who attends the hiit class New program coming up for Thursdays guys. This is [...]

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Monday the 15th to Friday the 19th of October

Monday 1. back squat – 5 reps every 2 minutes for 5 sets – aim to increase weight every set and finish on a heavy set of 5 2. “Lung Buster” – check your time from exactly 6 weeks ago [...]

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